1.23.2018

By
November 6, 2020

Death by stationsDeath by = starting with a set number of reps. Complete that number of reps in a minute. If you accomplish that set then the next minute you will complete a higher set. If you complete that set, you will continue this pattern until you are unable to complete the set amount of reps.

30 Minute AMRAPStation 1Handstand PushupsRound 1 = 3 RepsAdd 3 reps every minute until you are unable to complete the reps in the given minute.

Station 2Back Squats 135/95Round 1 = 3 RepsAdd 3 reps every minute until you are unable to complete the reps in the given minute.

Station 3Cal BikeRound 1 = 5/3 CaloriesAdd 5/3 calories every minute until you are unable to complete the reps in the given minute.

Station 43 Thrusters 95/65Add 3 reps every minute until you are unable to complete the reps in the given minute.

Station 55 BurpeesAdd 5 reps every minute until you are unable to complete the reps in the given minute.

After a failed minute. Take a minute transition period before starting the next station. Score is total reps completed.If you finish the 5 stations before the 30 minutes is up. Alternate minutes Row and Box Jumps the rest of the time to add reps to your total.

Spartan WOD Option30 MinutesEach minute complete the movement and burpees for the rest of the minute.Round 1: 20 Meter Sled PushRound 2: 100 Meter SkiRound 3: 20 Meter KB Farmer CarryScore = Number of burpees completed

Continue Reading

pushpress gym management software for boutique gyms and fitness studios